5-day 500 calorie diet plan - dr. becky fitness - dr becky ... 500 calorie diet plan calories food...

DAY LUNCH DINNER

Day 1

SOUP & SALAD (305 calories)

4 cups mixed salad greens (40 cal.)

1 cup tomato & onions, chopped (40 cal.)

2 walnut halves (25 cal.)

2 Tbsp. low-cal dressing (10 cal.)

3 oz. (1/2 cup) chicken, shred w/ 1 Tbsp. light mayo &

mustard (120)

1 cup Zesty Quinoa Soup* (70 cal.)

SOUP & VEGGIES (205 calories)

2 cups Tomato Soup* (140 cal.)

8 oz. (2-1/2 cups) Steamed Broccoli & Cauliflower (65

cal.)

Day 2

SOUP & SALAD (210 calories)

Rainbow Crisp Salad* (75 cal.)

1/4 cup chicken (55 cal.)

2 Tbsp. low-cal dressing (10 cal.)

1 cup Tomato Soup* (70 cal.)

STIRFRY & SOUP (290 calories)

Easy Stir Fry* Made with Chicken (230 calories)

1 cup Classic Vegetable Soup (60 cal.)

Day 3

SOUP & SALAD (255 calories)

Rainbow Crisp Salad* (75 cal.)

1/2 cup chicken (110 cal.)

2 Tbsp. low-cal dressing (10 cal.)

1 cup Classic Vegetable Soup* (60 cal.)

TACO SALAD* (250 calories)

Day 4

TACO SALAD* LEFTOVERS (250 calories) SOUP & VEGGIES (205 calories)

2 cups Zesty Quinoa Soup* (140 cal.)

8 oz. (2-1/2 cups) Steamed Broccoli & Cauliflower (65

cal.)

Day 5

SALAD WITH TUNA DRESSING* (200 calories)

70 calories of any leftover soup or food item

STIR FRY (230 calories)

Easy Stir Fry* Made with Shrimp (230 calories)

*Bold Items with an Asterisk have a Recipe Included

courtesy of DrBeckyFitness.com

5-Day 500 Calorie Diet Plan

CALORIES FOOD ITEM AMOUNT

SALAD GREENS & NON-STARCHY VEGGIES

7 Spinach 1 cup

10 Mixed Salad Greens 1 cup

4 Asparagus 1 large spear

8 Cucumber, sliced 1/2 cup

9 Green Pepper, chopped 1/2 cup

10 Celery 1 large stalk

10 Zucchini, sliced 1/2 cup

10 Mushrooms, sliced 1/2 cup

14 Sugar Snap Peas 10 pea pods

14 Red Pepper, chopped 1/2 cup

14 Cauliflower, chopped 1/2 cup

15 Green Beans 1/2 cup

16 Broccoli, chopped 1/2 cup

16 Tomato, chopped 1/2 cup

24 Onion, chopped 1/2 cup

26 Carrots, chopped 1/2 cup

PROTEINS

80 Egg 1 large

100 Rotisserie Chicken, Costco-brand 3 oz. | about 1/2 cup

100 Shrimp, pre-cooked, Giant-brand 3.5 oz.|about 9 med.

100 Tuna, Albacore, canned 3 oz.

BEANS

100 Chickpeas, canned 1/2 cup

110 Kidney beans, canned 1/2 cup

120 Black beans, canned 1/2 cup

EXTRAS

0 Mustard

20 Miracle Whip 1 Tbsp.

7 Almond 1 kernel

25 Walnuts 2 halves

25 Strawberries, sliced 1/2 cup

50 Blueberries, whole 1/2 cup

75 Old-fashion oats, uncooked 1/4 cup

75 Apple small

80 Popcorn, unpopped 1/8 cup

85 Banana small